The Vegetable Juice That Can Lower High Blood Pressure And Also Help You Poop

Eating healthy often requires adding more vegetables to your plate, preferably at least three cups, to lower your risk of heart disease, cancer, and obesity. But let's face it, most people don't get enough vegetables every day. The Centers for Disease Control and Prevention found that just 10% of adults meet their recommended vegetable intake each day.

Enter smoothies and juices, which allow you to get maybe a serving or two of vegetables that you might otherwise skip. You might not like the bitter taste of celery, but celery juice, particularly if you blend the celery rather than juice it, can provide a whopping 781 milligrams of potassium per serving. Potassium helps to keep your fluid levels balanced and relaxes your blood vessels, which can lower your blood pressure.

Juicing your celery strips away most of its fiber, but blending the juice retains the fiber that will help you poop. If you buy celery juice at the grocery store, make sure it has the pulp. Celery juice can have up to 5 grams of fiber per serving to keep your digestive system humming.

The Dietary Approaches to Stop Hypertension (DASH) eating plan emphasizes eating more fruits, vegetables, and other potassium-rich foods. Celery juice's potassium might not be the only nutrient that could help reduce blood pressure. A 2024 review in the International Journal of Food Science points out that two phenolic compounds in celery — 3-n-butylphthalide (NBP) and apigenin — help manage fluid buildup and open up your blood vessels. They can be almost as effective as calcium channel blockers, one type of medication used to lower high blood pressure.

(Read about some unexpected health benefits of celery.)

People with high blood pressure might take medication to control their condition, but high blood pressure medication might cause some side effects such as insomnia, leg cramping, or heartburn. A 2021 article in the Journal of Chiropractic Medicine described a 74-year-old man who stopped taking high blood pressure medications after experiencing chest discomfort and other body aches. His care team had him drink celery juice every day, and six months later his blood pressure returned to normal. With that said, if you're already taking medication to control your blood pressure, you shouldn't stop taking it without consulting your doctor.

You know you need fiber to help you poop, but you also need to drink lots of water to work with that fiber. Otherwise, you could wind up gassy and bloated. 

Celery juice can add to your hydration needs while also providing plenty of fiber. Celery is a good source of both soluble and insoluble fiber. Soluble fiber binds with the water in your digestive system to add bulk to your stool, and will also help with diarrhea. The insoluble fiber, on the other hand, passes through your digestive system, taking any waste along with it. Thus, insoluble fiber can help with constipation.

(Read what happens if you drink celery juice.)

Although there might be cold-pressed celery juice options available at the store, make sure your juice retains the fiber in celery juice. You can also make celery juice at home without needing an expensive juicer. Just blend 2 cups of raw celery with half an apple for a 77-calorie juice with more than 5 grams of fiber and 625 milligrams of potassium. For a little extra flavor, add fresh ginger and lemon.